Training for Saturday 11-13
part 1:
A. AMRAP Chin Ups; rest 1 min x 2 (COVP, touched collar bone)
rest 10 sec
B. Front Squat - 2RM in 10 min from an empty bar
rest 10 sec
C. Row 1 min for max cals (Subbed Burpees)
(score as total reps for 2 sets + 2RM load in # + cals)
A. 37-19 (jumped back up and did 1 more to make 20 after I fell off the bar. All PUs COVP)
B. 300 (I finished the 300#x2 at the 8:30-45 mark and thought I could hurry and get the 315, but I was wrong. I unracked it at the 9:58 mark and failed in the bottom of the first rep.)
C. AMRAP of Burpees in 1min: 23 (did 2 after time to make 25) Should have pushed these harder.
Active rest for 15min
part 3
A. Press 1RM in 4 min - from an empty bar
rest 10 sec
B. Tabata Push Up - low reps
rest 10 sec
C. AMRAP KBS - 24kg (55#KB) in 4 min
A. 115x2-135-160-180# (was hoping to get at least 185. I did the 180 with about 45sec left. It was rough but I thought I would try 185 and it was a no go. I unracked it at 3:56ish and could tell it wasn't gonna happen...4min goes quick!)
B. 15-15-15-15-15-15-13-11 (low rep: 11, total reps: 114) Went ahead and did 6 more to make 120 total
C. 88 (did 14 more after time expired)
I could tell I just did heavy DLs yesterday. I felt my grip waning on the Pull-ups and the KB Swings. Forearms are pumped for sure...
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